Resistance Training Recommended for the Young

The policy of the American Academy of Pediatrics (AAP) outlined below is that resistance training is good for pre-adolescents and adolescents. This applies to the Punch/Block Power Charger^® since it is a form of resistance training.

Articles in the Journal of Musculoskeletal & Neuronal Interactions in 2003 measured and discussed the value of resistance training for children. The work clearly shows physical activity combined with good nutrition, especially calcium, is very beneficial to a child's growth.

Sensei Ed Di Nardo (middle) with two of his young students working with the Punch/Block Power Charger^® configured as a nigiri game.

Resistance Training for Pre-Adolescents and Adolescents

The American Academy of Pediatrics (AAP) Policy Statement of April 2008 states that weight training can be used by pre-adolescents and adolescents to improve strength, performance, rehabilitate injuries, and prevent injures. The AAP recommends that pre-adolescents and adolescents.

• Use low-resistance, i.e. low weight, exercises. Increase weight gradually.
• Emphasize proper technique, indeed start with no weights
• Start strength workouts with a 10-15 minute warm up. Workout at least 20 minutes
• Minimum of once a week, though two or three times a week is better
• A beginning program should be 8 weeks long

If the child's parents do not know how to guide the child in use of resistance equipment they should get instruction from a trainer or a sensei.

The Benefits of Exercise on Bone Growth

The original papers and others can be found at http://www.ismni.org/. 

• Significant and positive relationship between physical activity and bone mineral accrual during the growing years." "Bone growth and exercise ... " by Bailey et al
• Calcium intake is a major factor in bone growth.  "Role of physical activity ..." by Specker
• Axial compression and torsion or bending forces are both contribute to bone formation but in different ways. "Role of physical activity ..." by Specker
• Exercise during growth has the potential to result in large increase in bone mass that would reduce the risk of fracture if maintained into later life.  "The structural adaptation of cortical bone to loading ..." Bass